STRONGER & FASTER

Build Mus­cle For Speed And Power

Men's Health (UK) - - Front Page -

You may have no­ticed, in the darker cor­ners of the gym floor, a crack squad of res­o­lute bros strap­ping tourni­quets around their bi­ceps. But rather than main­lin­ing cre­a­tine in a mus­cu­lar reimag­in­ing of Trainspot­ting, the aim is to pump up the mus­cles by re­strict­ing blood flow dur­ing sets of curls, cre­at­ing an oxy­gen de­mand equiv­a­lent to lift­ing heav­ier weights. So what, you might ask, does this have to do with car­dio­heads? Well, re­search in the Euro­pean Jour­nal of Ap­plied Phys­i­ol­ogy found that, when de­ployed on the Watt bike, re­stric­tion tech­niques can blow up your VO2 max, too. And that’s very good news when a long week­end run doesn’t squeeze into your sched­ule. In the study, par­tic­i­pants per­formed 22 min­utes of steadys­tate ex­er­cise with tourni­quets re­strict­ing blood flow to their leg mus­cles. Sur­pris­ingly, their stamina re­ceived a no­table boost, with VO2 max up by a Pb-break­ing 11.4%. So, if you’re tight for time, adding short, re­stricted ses­sions to your usual train­ing plan will de­liver long-term, long- dis­tance gains. Strap it up, Froomey.

TIME TO UP­GRADE OFF-THE-CUFF TRAIN­ING RUNS

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